Wednesday, September 23, 2015

YES! ...We are having practice at the usual 3:30 start time tomorrow; sorry if that throws everyone off with the 12:22 dismissal, but all our coaches still have to go to work! ;) ...If you have a hardship (legit reason) and can't make it to practice Thursday, YOU need to contact Greg (text/e-mail) or it'll be counted as an absence from practice AND run an EZ pace run 50-60+ minutes in the park on your own...

...Final results from Shollenberger meet are not in yet, but we have enough information to finalize the last few spots on the Stanford Invite Roster.

Plans:
-Leaving MCHS by 9:00AM Saturday (we may have an earlier departure to catch the college races, details TBD); we'll have room in cars for 7 Girl/Boy teams + 2 alternates
-Parents! ...Please let Greg know if you want to join us and/or if you can drive!

Stanford Invite Race Schedule:
1:00 Varsity Boys
1:30 Varsity Girls

We may plan to have lunch afterwards, but still TBD based on who's going and schedules; if you're on the Stanford roster, please let Greg know if you have made special plans to get there or back.

-NO OHANA NIGHT THIS WEEK (we originally had an Ohana Night scheduled for this Friday, but the homecoming football game is this night!) ...I'll post a revised Ohana Night schedule sometime next week.

-Racing roster includes everyone except those who are already locked in to the Stanford Invite top 7 Varsity (see below):
-Runners get released from class 1:45, bus leaves MCHS 2:00
-Boys combined race at 3:45, then Girls race follows
-Bus is going two ways; expect bus will leave Shollenberger Park at 5:15, back at MCHS ~6PM

SATURDAY, 9/26: Stanford Invite on the Stanford university golf course:

-Leaving MCHS by 9:00AM (we may have an earlier departure to catch the college races, details TBD); we'll have room for 7 Girl/Boy teams + a few alternates, please let Greg know if you want to join us! -Parents, please let Greg know if you can help drive!

Thursday, September 17, 2015

IMPORTANT! PLEASE PLAN TO ARRIVE AT LEAST ONE HOUR BEFORE YOUR RACE TIME AND EVERYONE SHOULD BE AT THE MCHS XC HOME BASE BY NO LATER THAN 10AM! -Coach Marion, Erik and Dr. Palladino in charge on this day!

Wednesday, September 16, 2015

Viking Opener, Saturday 9/19/15 Event Highlights: Event Website: www.vikingxc.com/viking-opener.php (for more complete instructions including parking and course maps, last minute instructions and all-time lists).Host: Montgomery High SchoolWhere: Spring Lake County Park, Santa Rosa MCHS XC Coaches: Coach Marion and Coach Erik (a.k.a. "Dad") and Dr. Palladino will be in charge! ...Please be at the MCHS canopy one hour before your race, give yourself time to park/plenty of time to warm-up!) MCHS XC Race Rosters TBD and will be posted tomorrowVERY IMPORTANT! PARKING INSTRUCTIONS:The Newanga park entrance is for team buses, coaches with equipment and team carpools led by coaches. There is a mandatory $7 fee at the entrance unless you have a Regional Park Pass. Please do not park at the Boat Ramp! We need this area to be as open as possible to facilitate the races. There is parking at the Violetti entrance to Spring Lake, all along the Montgomery Drive Dam and Howarth Park. If your kids are getting dropped off by parents please do not send them to Newanga. Last year we had an hour long traffic backup there so please make alternative plans. The park has recently installed credit card kiosks at both (Newanga & Violetti) entrances. Sometimes they fail to work. If this happens keep the traffic moving along and post a note on your windshield.Race Course: All divisions, 2.0 miles, rolling hills on dirt trails and paved bike pathsScoring: All grade-level races, the top 3 finishers for each team make up the team score, 4th and 5th runners displace. Athletes may not “race-up” a division (ex. No Freshmen in the Junior race). Incomplete teams will bescratched from team scoring but those individuals will be eligible for awards.Concessions: There will be concessions available at the event and the custom tee shirt vendor will be on site. First aid will be located at the concession booth.

Alumni Race: Team scoring as above. All runners teamed according to high school they attended or high school region (i.e. those from the same county, region, etc.). OK to register on race day (Coaches Free! ...All others = $10). ...Wear your old school uniform if available!

Teams are limited to 5 runners in each age division race. Three runners score, 4th and 5th runners displace. Open races are unlimited. You MUST field grade level races before you field Open race teams. Failure to comply will result in team DQ.

Singlets must be tucked in prior to the race start and remain on until exiting the finish chute.

Athletes must report to the starting line 5 minutes prior to race start. Coaches, parents and other athletes are to be away from the starting line 5 minutes prior to the start of each race so we can get an accurate count of entries.

Results will be posted as soon as possible after each race between the trees next to the bike path.

Woodbridge Invite, Saturday 9/19/15 Event Highlights:

> IMPORTANT! ...If you have a Van or SUV we can borrow to drive to L.A. and back, please contact Greg ASAP! (our Van rentals were sequestered to assist in the Valley Fire efforts and we're still short 6 passenger seats!)

There are 28 athletes to the Woodbridge Invitational. Plan is to leave MCHS on Friday, Sept 18th, 8:30AM (after each athlete checks into their first class that AM), racing Saturday evening, then returning ~5PM on Sunday. MCHS is paying for transportation, Hotels, and all meals except lunch on the way down and back. -To help with expenses, we are asking everyone on the roster to donate $40 to help contribute for gas and food; please give that cash to Greg Thursday or Friday.

Staging the meet under ideal weather conditions and under the lights. The late afternoon cool ocean breeze and evening temperatures will give your athletes a once-in-a-lifetime opportunity to experience the excitement of night racing in cross country while also avoiding the very hot September weather.

Bringing together the top teams and individuals from multiple states for the ultimate in early-season competition. Year after year, this meet consistently draws many of the top ranked teams and individuals in California and the Nation (240+ schools, 11,000+ athletes) -DANG!

Having a course that is suitable to the conditioning level of all your athletes for this early part of the season. The entire course is on flat fast grass/dirt surfaces.

Handing-out over 4800 individual medals (100 per race) and over 288 team trophies (6 per race).

Providing chip timing with results being made available as soon as runners cross the finish line.

Providing on-line and hard-copy accurate computerized results within minutes of the last finisher in each race.

Having digital clocks for the mile and 2-mile splits.

Setting-up a festive health and expo fair with information and give-aways for your athletes.

Sunday, September 13, 2015

Before we get into anything else, I hope all of you caught the Friday night, 9/11 special tribute at the Giant's game vs. Padres and the National Anthem performed by our very own MCHS Jazz Choir?

...If you missed it, here's a LINK to the performance and check-out MCHS XC athletes Gabe Schoenback and Allison Bartlett! -We've had many MCHS XC athletes on the award winning school Jazz Choir and we're proud of them to be a part of this special event!

OK, here are more individual highlights from the Ed Sias Invitational this past Saturday, 9/12/15:

2) Everyone else on the MCHS XC roster will be going to the Viking Opener, hosted by Montgomery High School with races at Spring Lake starting at 9AM through Noon on Saturday, Sept 19th. ...Detailed rosters for each race of the Viking Opener to be posted here over the next few days once we reaffirm commitments from athletes; thus far, I have heard from only 2 athletes that cannot make it, so we're expecting ~50+ runners to attend this meet!

Saturday, September 12, 2015

...OK, we got through all those hot days with some decent training and had a great team effort at the Ed Sias Invite Saturday. -Apologies to any of the drivers we had to cancel on Thursday; we had to modify practice due to the hot weather!

9/12/15 ED SIAS RACE HIGHLIGHTS:

LINK to Press Democrat summary resultsLINK to all the detailed results race-by raceLINK to our team Facebook page and lots of Joe Civello's flickr photos!

Ed Sias '15 Varsity Boys serious crouch start

Ed Sias '15 Frosh-Soph Girls Start (nice puma hat Brian!)

Ed Sias '15 Girls JV Start; way to get out girls!

Ed Sias '15 Girls Varsity Start 5 Seniors/2 Juniors

MCHS Team Highlights (summary of individual PRs to be posted tomorrow); first of all, here's Ed Sias combined team scoring (all athletes combined in one race, then scored):

Tuesday, September 8, 2015

To every MCHS XC athlete: Please get there at 7:30, ready for your warm-up in your training group for a tempo workout on the track! -The work out should only last 50 minutes total: -10 minutes warming-up-30 minutes working out (Tempo: some will do 2 miles > break > 1 mile, others will do 2 miles > break > 2 miles) -10 minutes cooling-down/stretch-Get there on-time, we can start on-time and practice should be done by 8:20... -Anybody that has not yet made the time trial standard and wants to race in Ed Sias Ivitational this Saturday, please show up at 7:30 ready to go! ...YOU can use this workout as your time trial! If you can't make it to this 7:30 practice, then text Greg at (707) 291-2967 or e-mail greg.fogg@comcast.net and he will let you know what you need to do to make up this workout. Reminder to let Greg know if YOU are on a roster for the Ed Sias Invitational and for some reason you cannot make it! -We've already made travel arrangements based on the preliminary roster LINK registered to race! ...Last Reminder to turn-in your donation sheet LINK to Greg prior to Ed Sias if you want to race!!!Also update to our schedule:MCHS will NOT be participating in the NBL Scrimmage Meet scheduled for Wednesday at Spring Lake! -Coach GregCell: (707) 291-2967greg.fogg@comcast.net

Sunday, September 6, 2015

WEEK #3 HIGHLIGHTS:

-WORKOUTS! ...What a great week of workouts; Dam repeats on Monday, awesome great group tempos on Wednesday, Redwood HS "friendly" racing and Fountaingrove Hill repeats on Friday!

-OUR ROSTER is at 97 active athletes right now; 6 more made the 3200 time trial standard this past week; now a total of 86 athletes have passed this fitness standard (Boys 14:00 / Girls 16:30)

-NBL (North Bay League) Board approves CHANGE FOR NBL DUAL/TRI MEET SCHEDULE; this means we'll cancel our NBL meets originally scheduled for Oct 14th and 28th and will only have two NBL meets with all 8 schools competing at once! New NBL schedule:

Carolina Avelar: 6.3% PR and leading Varsity Girls team to great team effort!

Sydnie Rivas: 10.3 PR from '14!

-DONATION FORMS: Reminder to all Parents! I sent ~50 athletes home with team Donation Forms to fill-out; if you have not yet had the opportunity to donate OR not turned this form in, please do so ASAP! ...This form is needed to collect donations AND to collect/confirm contact information to ensure parents e-mails are subscribed to this blog AND e-mails added to our www.signupgenius.com account AND we have all the information for parents/athletes to include in our www.xcstats.com activity. LINK to MCHS XC Donation Form.

Links to a few Ed Sias misc. videos, including some throw-back interviews with former MCHS athletes you may recognize!

LINK to 2011 numerous videos, including races (recommend all newbies check these out, so you'll know what to expect!)LINK to Grace Fredianni's interview from '14LINK Girls Frosh-Soph winning team from '12LINK Girls JV team from '12 (including current Senior Emma Wright)LINK Boys Varsity team (including Alumni Alex Morrison)LINK Boys winning Frosh-Soph team from '11LINK Daniel Hauptman from Ed Sias '09 (he was a Junior)

...Other reminders for all Ed Sias athletes:
-Bring $ for your own lunch, they will have a full concession stand/BBQ at the meet!
-Pay attention to when YOU race and manage your when/how much to eat and drink, so you'll race well; you may be waiting around for a while, so good to bring your homework, too! ;)

...Enjoy the Labor Day Holiday! ...Be ready for a hard workout on Tuesday, then Tempo on Wednesday, then we'll rest up for fast times at Ed Sias!

...Details still TBD for those not going to Woodbridge, may be racing in Viking Opener at Spring Lake on Saturday, Sept 19th...